Not only do the things we eat support our labor, they are also, to some extent, responsible for the excess fat in our bodies. If you want to lose fat better, you must first improve your diet and eat fat-reducing meals. Today we will introduce a seven-day-a-week fat-reducing meal. Let’s take a look!
First day
Chicken breast and sweet potato are the main dishes. They are all very helpful ingredients for losing weight, reducing fat and building muscle.
Breakfast: 1 slice of chicken breast (about 100g), 1 sweet potato, 1 cup of milk
Lunch: 1 slice of chicken breast (about 100g), 1 sweet potato, 1 portion of broccoli (about 40g)
Dinner: 1 slice of chicken breast (about 100g), 1 sweet potato
The next day
Whole wheat toast is particularly suitable for use during the weight loss stage. Although it does not have high calories, it contains a small amount of cream. After all, it is a simple meal, so it is not suitable for use.
Breakfast: 2 slices of whole wheat toast (about 200g), 1 sweet potato, and an apple
Lunch: chicken breast salad, 2 sweet potatoes, 1 banana and apple
Dinner: 1 slice of chicken breast (about 100g), vegetable salad
The third day
Carbohydrates are indispensable. For those who want to lose weight, they can replace white rice with black rice or whole grain rice to reduce calories and be healthier.
Breakfast: 1 slice of chicken breast (about 100g), 2 sweet potatoes, 1 cup of milk
Lunch: 1 bowl of brown rice, miso soup, sauerkraut
Dinner: 1 slice of chicken breast (about 100g), 1 banana and apple
Day 4
It is also a low-calorie menu based on chicken breast. The caloric intake in a day is only 1,000 calories, but you still need to eat enough and not go hungry.
Breakfast: 1 slice of chicken breast (about 100g), 1 apple, 1 cup of milk
Lunch: 1 slice of chicken breast (about 100g), 2 sweet potatoes
Dinner: 1 slice of chicken breast (about 100g), 10 cherry tomatoes
The fifth day
Breakfast can be very rich, but dinner should be relatively small. People"s basal metabolic rate will decrease at night, so people who want to lose weight must consume less food at night.
Breakfast: 1 bowl of brown rice, kelp soup, sauerkraut
Lunch: 2 slices of chicken breast (about 200g), vegetable salad
Dinner: chicken breast salad, 1 sweet potato
Day Six
It's already Saturday, so take a short holiday for yourself. Don't add a small amount of oil and vinegar to "boring" fruit salad, which can promote gastrointestinal digestion.
Breakfast: 1 slice of chicken breast (about 100g), 2 bananas and apples, 1 portion of broccoli (about 40g)
Lunch: 1 bowl of brown rice, 1 bean sprout (about 40g), sauerkraut
Dinner: 1 slice of chicken breast (about 100g), vegetable salad (you can add a small amount of oil and vinegar dressing)
The seventh day
While losing weight, you must also increase your protein intake. Adding some fat-reducing and muscle-building foods will also help with weight loss.
Breakfast: 1 slice of chicken breast (about 100g), 1 portion of broccoli (about 40g), 1 apple
Lunch: 1 slice of chicken breast (about 100g), vegetable salad (you can add a small amount of oil and vinegar dressing), 1 sweet potato
Dinner: 2 boiled eggs